5 PAX braved the annoyance of an alarm clock for their Thursday edition of pain. The Riggs countdown is in full swing. Dr. Riggs only had two more F3 workouts before he makes the arduous voyage north, past the glistening Falls of Niagra into the land of bagged milk, Gretsky worship and Crowsons. When I texted him last night what he wanted to do on his last Tobacco Road Beatdown, he replied “Something difficult.” I hope I delivered on that.

The Warmup
SSH x 20
Windmills x 10
Good Morning x 10
LBAC x 10
Imperial Walker x 10

The Thang: Modified Murph
To me, the Murph is the ultimate workout. Lots of running, lots of reps. It was only fitting that Riggs prophetically wore his “Memorial Day Murph” shirt. Because of the shortened Thursday timeframe, we couldn’t do a full mile before and after.

Run 1/2 mile around the Tobacco Trail loop to the PAINground.
10 sets of:
5 pullups (50 total)
10 Merkins (100 total)
15 Jump Lunges (150 total)
20 Air squats (200 total)
Run 1/2 mile.

Thus ended the Murph and thus began Mary:
The decelerator
LBCs 30, 25, 20, 15, 10, 5
Long slow flutters 30, 25, 20, 15, 10, 5
Russian Hammers 30, 25, 20, 15, 10, 5

Good thing Riggs is coming back in a year. I need to let him try a new concept I had called “Stair Beast.”
Adolphus still owes me 1/2 mile and on set of the Murph reps
Excellent to see Griswold and Bass Master post their second workouts today. Keep coming guys. It will get easier!
Riggs will Q his last workout this Saturday at the Thin Blue Line. It may be a killer.